There's nothing more annoying than slipping on a pair of jeans for date night only to realize that your stomach's so swollen, you can barely zip the pair shut. The good news? While bloating is a common symptom with many causes, there are just as many ways to get rid of it. So next time your clothes are feeling a little too snug, try one of these bloating remedies and get some relief.

1 of 15

Getty

Pick potassium-rich foods.

This mineral works alongside sodium to help regulate the fluid balance in your body, keeping bloat at bay, says Abbey Sharp, R.D., blogger at Abbey's Kitchen. High-potassium foods include bananas, oranges, tomatoes, watermelon, and asparagus. That last one also contains an amino acid called asparagine that — bonus! — acts as a diuretic to flush excess liquid out of your system.

2 of 15

Getty Images

Keep your mouth shut.

Beware of habits that cause you to swallow excess air, like chewing gum, as that can cause bloat, says Patricia Raymond, M.D., a gastroenterologist in Chesapeake, Virginia. If you're a regular gum chewer, cut back by sucking on a piece of mint instead, Sharp suggests.

3 of 15

Getty Images

Cut the carbs.

You don't have to quit carbs all together, but Raymond says you should lighten up your intake in the evening. Starches like bread and pasta may cause you to retain water, so it's best to avoid them before bedtime so you don't wake up feeling puffy.

If you tend to swell up before or during your period, be sure you're getting enough calcium (1,000 mg a day) and magnesium (320 mg daily) in your diet, Sharp says. Both nutrients have been found to help relieve PMS symptoms, including bloat. You can also pop Midol, which contains a diuretic that can help stop bloating.

6 of 15

Getty Images

Limit sugar substitutes.

"In general, artificial sweeteners — particularly sugar alcohols — tend to cause gas since we don’t digest them; the bacteria in our colon do," Sharp says. If you suspect you're having difficulty digesting artificial sweeteners, opt for a bit of real sugar instead. And no matter what you choose to sweeten with, Sharp says that it's a good idea to try to use less of it.

7 of 15

Getty Images

Sip on lemon water.

Tossing lemon slices into your water does more than provide flavor. Having a glass right when you wake up, as well as after each meal, can also help you say goodbye to bloat. "Bitter foods like lemon help stimulate your body's GI juices and aid the start of the digestion process," says Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City. "When digestion is robust, your body breaks down food better and absorbs more of its nutrients, both of which help you maintain a healthy weight and flat belly."

8 of 15

Getty

Pop a probiotic.

This good-for-you bacteria works to keep your digestive tract moving regularly, which can ward off bloat, Gazzaniga-Moloo says. A study published in Gastroenterology & Hepatology even found that women with irritable bowel syndrome (a condition characterized by abdominal pain, bloating, and constipation or diarrhea) who took the probiotic strain B. infantis for four weeks noticed less bloating than those on a placebo. Check food and supplement labels for this strain, or opt for ingredients known for being rich in probiotics, including cultured milk products (AKA yogurt).

To help get rid of gas, Raymond says to try massaging your abdomen in the direction of your GI tract: Press your fingers near your right hip; slide up toward the ribs, then across and down near your colon in a circular motion. Sounds weird, but she swears it works!

11 of 15

Getty Images

Get moving.

Fight constipation by walking for at least 15 to 20 minutes each day, Raymond says. It keeps food moving through your digestive tract, and working up a sweat can also release excess fluids.

12 of 15

Getty Images

Drink tea.

Drinking a soothing peppermint brew is a great way to relieve bloating symptoms on the fly. "Peppermint works to decrease and relax your digestive muscles," says McKel Hill, registered dietitian and the blogger behind Nutrition Stripped. Sharp agrees, noting that peppermint leaves have been used as a mild diuretic and digestion aid, while tea can contribute to fluid levels that help battle bloat.

13 of 15

Getty Images

Calm your nerves.

Sharp says your nerves play a major role in how your digestive system behaves, and the Mayo Clinic notes that stress can lead to bloating thanks to gas buildup in the stomach and intestines. Lower your stress levels by practicing meditation or yoga, or try speaking to a therapist if you're feeling overwhelmed.

14 of 15

Getty Images

Eat water-loaded produce.

Produce like celery, cucumbers, watermelon, and eggplant are all jam-packed with water, which Sharp says helps your body flush out any excess sodium and get rid of a puffy stomach.

15 of 15

Getty Images

Eat fermented foods.

The probiotics in fermented foods like kimchi, sauerkraut, pickles, and kefir can make your bloat disappear by adding good bacteria into your gut that helps keep your digestive system in check, Sharp says. Try to make a wide variety a part of your regular eating habits, whether that's by downing some kombucha or subbing out your typical animal protein for tempeh.

A Part of Hearst Digital Media
Redbook participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.